Vegan Chocolate and Banana Oat Bars

I like to make my own snacks, since buying pre-wrapped snacks can really be pricey and contain too many unnecessary ingredients. These Oat Bars are dairy-free, egg-free, gluten-free, vegan-friendly and are nut-free. Wow! So practically anyone can eat these! Made from very basic ingredients, these bars are easy to make and tasty to eat. You can customize them to your liking by adding toasted nuts, a tsp of flavoring, dried fruit (instead of chocolate) and spices. By making your own snack bars, you are saving not only money but you are getting exactly what you are craving in your bar. I'm a huge chocoholic - which is why these have plenty of mini chips, so I can get some in every bite. I didn't have to add any sugar to these because the bananas and chocolate chips have enough sweetness to make these perfect. 

The mini semi-sweet chocolate chips I used are by Enjoy Life. They are dairy-free chips that melt wonderfully. If you are concerned about gluten, make sure you purchase oat that are for sure not processed in a facility that may contain gluten. Although oats are gluten-free, they can sometimes be contaminated.  These can be stored in the fridge, wrapped tightly for about a week. You could freeze them as well - just make sure to wrap each one individually. 

Vegan Chocolate and Banana Oat Bars

Cook Time: 30 minutes
Prep Time: < 5 minutes
Serves: 9 squares

Ingredients:

• 1/2 tsp coconut oil
• 2 large ripe bananas, mashed
• 3oz mini semi-sweet chocolate chips
• 1/2 tsp fine sea salt
• 1 tsp pure vanilla extract
• 1 cup unsweetened almond milk
• 1 1/2 cup organic rolled oats 
• 2 tbsp organic ground flaxseed

Preheat oven to 350F. Grease a 9 x 9 baking pan with a little coconut oil. Set aside

In a medium sized bowl, mash the bananas until practically a puree. 

Add the rest of the ingredients and mix well. 

Pour the mixture into the greased baking pan and bake at 350F for about 30-35 minutes, or until the oat bars are set. 

Allow the oat bars to cool before cutting into 9 pieces. 

Serve them at room temp or warmed.

Nutritional Info per bar:
Calories: 140 ; Fat: 5.5g ; Carbohydrate: 31g ; Fiber: 5g ; Sugar: 8g ; Protein: 2.5g 

Whipped Skinny Potatoes

Who doesn't love whipped potatoes?! Whipped potatoes were a staple in my house growing up. My mom would boil the potatoes, then add a stick of butter, about a cup of milk and salt/pepper. Very easy recipe but very fattening. Potatoes are not to be feared or avoided. I'm a big stickler in having everything in moderation - especially my favorite comfort foods. Potatoes are often seen as a fattening food or not diet friendly, but in reality it's what you put on/in them or how they are cooked, as to what changes their nutritional value. Potatoes are rich in nutrients, just like all other veggies. Sure they are a starchy vegetable, but they still provide valuable vitamins and minerals. I recommend eating them as a side item, rather than a meal. I find that combining a small portion of starchy foods with protein and fat, helps my body metabolize it better. Eating a predominantly starchy meal leaves me feeling sluggish (known as the"Itis"). So eat your potatoes in moderation and enjoy them guilt-free!

I found over the years I really like my potatoes to have a tang to them. Sometimes I add sour cream, but I really like using Greek yogurt instead. It's super thick and tangy, which is perfect for whipped potatoes. I used about 1 cup of milk for the amount of potatoes cooked. I like pretty thick whipped potatoes, but if you prefer a thinner version, just add a bit more milk.

I used KerryGold's Garlic and Herb Butter in this recipe - this is one of my favorite butters!! It is super flavor packed and from grass-fed cows. Most grocery stores now carry it, so check it out, it's truly an awesome butter to have on hand.

Whipped Skinny Potatoes

Cook Time: < 30 minutes
Prep Time: < 10 minutes
Serves: 6

Ingredients:

• 2.5lbs of russet potatoes, peeled and halved
• 2 tbsp herbed butter 
• 2/3 cup 0% plain Greek yogurt
• salt and pepper, to taste
• 2-3 tbsp fresh parsley, minced
• 1 cup organic skim milk (approx)

Fill a large stock pot with water and a bit of salt. Place the peeled and halved potatoes inside. Bring to a boil and allow the potatoes to cook until fork tender. 

Drain the potatoes well and transfer the potatoes back to the stock pot. Add the rest of the ingredients except the milk (gradually pour the milk into the potatoes as you are whipping them). 

Using a hand blender (or whatever device you'd like), whip the potatoes on low and begin pouring in the milk in 1/3 cup increments. Depending on how wet you'd like you potatoes, add more or less milk. Also make sure to taste the potatoes to check for any adjustments in seasoning. Try not to over whip, it will make them gummy. 

Serve the whipped potatoes piping hot, along side whatever main dish you have prepared.

Nutritional Info per Serving (approx. 2/3 cup):
Calories: 210 ; Fat: 3.5g ; Carbohydrate: 38g ; Fiber: 2.5g ; Sugar: 4g ; Protein: 8g

Baked Italian Zucchini Boats

I wanted to thank all of the guest bloggers from the past week for the awesome posts!! If you missed any of them - check my archive section from Week 7/15-7/22. Different recipes and topics such as Date Balls, Open Faced Baked Stuffed Peppers, Tips for Staying Motivated and Chardonnay Steamed Mussels. I'm starting to settle back in at home with the new babe and enjoying being a new parent. I definitely underestimated how time consuming a newborn can be! I've been eating up all of my freezer meals (that I prepped beforehand) and meals made by family members the past 2 weeks. I'm glad to start cooking again, but I'm not sure how much time I'll have to writing up the posts, taking pictures, etc. I'll try to post something new every couple days and hopefully over time get back to posting daily. Ok enough talk.... on to the recipe...




I got a bunch of great looking zucchinis at the farmers market and was looking to make a simple side to go with the main dish I had made. Since I had some ricotta and some jarred pasta sauce in the fridge just hanging out, I decided to put them to use. I wasn't sure whether to cut up the zucchini into slices and toss it with the tomato sauce and ricotta or make a stuffing out of it. It looks much prettier as a zucchini boat :) . Super simple to make and took practically no time to prep. I could totally eat these as a first course or as a side to any meal - they are just so tasty!!


I used Newman's Own Organic Tomato and Basil Pasta Sauce as the sauce (my favorite go-to sauce). Any pasta sauce you enjoy will work in this dish. I chose to not cook the zucchini too much, because I like my veggies to have a bite to them. Baking the boat helps dry them out some - since zucchini can be quite wet. By omitting the bread crumbs this dish is gluten-free and low carb. Happy eating!

Baked Italian Zucchini Boats

Cook Time: 25 minutes @ 400F
Prep Time: < 5 minutes
Serves: 2


Ingredients:

• 1 large zucchini, split in half horizontally (2 pieces)
• 2 tbsp part skim ricotta cheese, divided
• 2 tbsp jarred organic pasta sauce, divided
• 1 tbsp whole wheat breadcrumbs, divided
• 1 tbsp fresh grated Parmigiano Reggiano, divided
• fresh parsley, minced
• salt and pepper, to taste

Preheat the oven to 400F and get a cookie sheet out to place the boats on.


Take the zucchini halves and scoop out the center some with a spoon. Just enough to make a "boat".

Spread 1 tbsp of ricotta and 1 tbsp of tomato sauce on each half.

Sprinkle the parsley, 1/2 tbsp of breadcrumbs and Parm on top of the tomato sauce.

Salt and pepper to taste and lightly spray with a little oil over the breadcrumb topping.


Bake at 400F for 25 minutes, or until the zucchini is slightly soft. Serve warmed

Nutritional Info per serving:
Calories: 100 ; Fat: 3g ; Carbohydrate: 12.5g ; Fiber: 2.5 ; Sugar: 4g ; Protein: 5.5g 

Guest Blogger - Jen's Date Balls

Hey everyone, My name is Jen from JenBeansBlog.  This is my very first guest post and I wanted to create something nutritious and simple and doesn't require cooking or baking or actually turning on any large appliances for long periods of time and something sweet to satisfy that sweet tooth for the new moms out there. 


Here's a recipe for something nutritious, and super easy, and super yummy:

Date Balls 

(I'm sorry but that's the best name I can come up with at 11:30 pm!)

Ingredients:

• About 200g (7oz) Medjool dates, pitted
• About 1/2 cup Dutch processed cocoa powder
• About 1/2 cup ground hazelnuts/filberts
• Other coating options: shredded coconut, ground walnuts, chocolate sprinkles, cookie crumbs

In a food processor, process dates with a teaspoon of cocoa powder and 2 teaspoon of ground hazelnuts until smooth. It should be sticky but not overly sticky. Dust your fingers and palms with cocoa powder and roll into balls. Roll them over more cocoa powder and ground hazelnuts and they are ready to eat! (or refrigerate for later)
If the dates alone are not sweet enough, add a bit of honey or syrup during the processing step. If they are too sweet, add a bit more ground nuts to dilute the sugars in the dates.


Enjoy with a hot cup of herbal tea. Happy eating!

Keep your eyes peeled for another delicious date recipe this upcoming weekend! 

Jalapeno Jelly and Brie Crescent Bites

I recent saw a post from a friend of mine, Ellen B (brie tartlets), that got me wanting some brie. I haven't had any in awhile, and being pregnant - once you've got a certain food on your mind - it's over. So I made these brie bites with some ingredients I had on hand. I received some Jalapeno Jelly a while back as a gift, and haven't put it to good use - so I used it in this recipe. They turned out awesome, I wish I had made more! But since it is only my husband and I eating them, it's a good thing that I only made 8. We ate them as an afternoon snack with some tea. The buttery crescent rolls with gooey brie and sweet/spicy jelly is a winner in my book. I will definitely be making these again. Maybe even for a party - they were very simple to make. Entertain can be a hassle sometimes, but with something as tasty and simple as these, bring it on! 


Once these were done baking, I noticed some of the cheese and jelly leaked out. Well since I'm not one to waste (especially cheese), I just spooned the drippings on top of the crescent rolls. It really made a difference, having a sweet spicy glaze on the outside. Yum! If you don't have jalapeno jelly, you could use red pepper jelly or if you prefer a fruit based jelly. I used Immaculate Baking Co. crescent rolls but you can use whatever kind of crescent rolls you'd like. These aren't super sweet or very cheesy. I kept the proportions pretty light but if you want to add extra cheese or jelly - I say do it. More glaze-y goodness to top them with.  

Jalapeno Jelly and Brie Crescent Bites

Cook Time: < 15 minutes
Prep: < 5 minutes
Serves: 8 rolls


Ingredients:

• 1 can of crescent rolls (should have about 8 rolls)
• 8 tsp of jalapeno jelly
• 2 oz brie

Preheat the oven according to directions for the crescent rolls.

Roll out the crescent rolls on parchment paper. Take 1 tsp of the jalapeno jelly and spread it evenly on the surface of each crescent roll. Top each crescent roll with a 1/4 oz of brie, at the larger end of the crescent dough. 

Take the larger end of the crescent and roll the dough towards the thinner end. Roll loosely. Place the side with the tip downwards. 

Repeat with all of crescents. Then transfer the parchment sheet onto a cookie sheet. 


Bake according to the directions on the crescent rolls container. 

Once they are baked, any excess cheese and jelly that ran out of the crescent roll, spoon on top of the baked crescent rolls. 


Serve warmed :) 

Nutritional Info per bite:
Calories: 135 ; Fat: 8g ; Carbohydrate: 14g ; Fiber: 0g ; Sugar: 6g ; Protein: 2g 

Strawberries N' Cream Oatmeal

I grew up eating flavored instant oatmeal and one of my favorites was strawberries n cream. Of course I now know how processed those little packets are (not to mention, way to sweet!). So instead of never eating it again, I made my own version of Strawberries n' Cream. Luckily strawberries are now in season, so finding great tasting fresh strawberries is easy and inexpensive. This is a very basic recipe and can be customized according to your liking. I prefer a thick oatmeal, but if you'd like to thin it out some more, just add a little more almond milk. You've got yourself a nice, simple breakfast or even a nice post workout snack.


I didn't sweetened this oatmeal, I didn't think I need any sweetener. If you are more of a sweet tooth, try adding a touch of coconut sugar, honey or maple syrup. If you prefer softer strawberries, add them to the oats during the cooking process. The heat will soften them slightly. I prefer a fresh bite to mine. Also I used Soyatoo - a dairy-free whipped topping, but if you'd like to use regular whipped cream/topping, but all means do it. I'm sure it will be just as tasty!

Cook Time: < 5 minutes
Prep Time: < 5 minutes
Serves: 1


Ingredients:

• 1 serving of cooked steel cut oats (or 3/4c of cooked oats)
• 1 tsp ground organic flaxseed
• 1/4 cup unsweetened vanilla almond milk
• 3 large organic strawberries, sliced
• 1 dollop of dairy-free whipped topping

If you are not using the steel cut oats recipe, add 1 splash of vanilla and a pinch of salt to oats as they cook. 

If reheating the steel cut oats - add the almond milk and flaxseed during the reheating process. Make sure to stir well. 

If the oat are freshly cooked - top with the almond milk and flaxseed and stir well. Let the oats absorb the liquid.

The top the oatmeal with the sliced strawberries and a small dollop of whipped topping. Easy enough and very filling. 

Nutritional Info for entire recipe:

Calories: 200 ; Fat: 5.5g ; Carbohydrate: 34g ; Fiber: 7g ; Sugar: 4g ; Protein: 8g

Slim Pecan Pie Oatmeal

Pecan Pie Oatmeal?! Oh yes... and it's an excellent start to any day. Creamy, crunchy and lightly sweetened, this oatmeal is such a treat - only guilt free! Whole grain, low sugar and portable, my kind of breakfast. I try to make most meals that I eat balanced in some way, so adding the pecans gives the oatmeal some good fats.


Since I had my little container of  already cooked steel cut oats, I added the almond milk during the re-warming. I then jazzed it up with some ingredients I had on hand. I toasted the pecans slightly in the toaster oven, while the oats warmed up in the microwave w/ the almond milk. I used dark brown sugar because it has a nice molasses flavor, similar to that of pecan pie. If you have molasses on hand, then I would use that instead (I just didn't have any).

Slim Pecan Pie Oatmeal

Cook Time: < 5 minutes
Prep Time: < 5 minutes
Serves: 1


Ingredients:

• 1 serving of steel cut oats or 3/4 cup of cooked oats
• 1/4 cup unsweetened almond milk
• 1 tbsp ground organic flaxseed
• 5 organic pecan halves
• 1/2 tsp dark brown sugar, packed

Use already cooked oats or cook oats according to your likeness. (If you aren't making the steel cut oats, then add a splash of vanilla and a pinch of salt to your oats as they are cooking.)


Stir in the almond milk (room temp, or heat slightly) and flaxseed. 


Top with the pecan pieces and brown sugar. 


Nutritional Info per Serving:
Calories: 240 ; Fat: 11g ; Carbohydrates: 34g ; Fiber: 7g ; Sugar: 4g ; Protein: 8g

Slow Cooker Steel Cut Oatmeal

Most people skip breakfast because they have no time. Making breakfast shouldn't be a chore - so why not make something that is easy, portable and convenient? Making steel cut oats in your slow cooker is as easy as it gets. Oatmeal is a great make-ahead breakfast and is extremely versatile. You can customize the flavor, consistency and sweetness every morning. I like to make a pot of oats and portion it out into 4 grab and go containers. Topping each one with something different (cinnamon, fresh fruit, dried fruit, flaxseed, etc). Every portion is an empty canvas - ready for experimenting. I will post a few of my creations over the next few weeks.


I recommend if you are going to be saving the oatmeal for future breakfasts, that you add a bit of liquid to the oats as you are heating them. I usually add almond milk but water, cow's milk or soy milk work well too. The extra liquid helps the oatmeal loosen up (since refrigerating oatmeal tends to stiffen it some). The picture below is the steel cut oats cooked with a little bit of unsweetened almond milk and 1/2 tbsp of ground organic flaxseed. 

Slow Cooker Steel Cut Oats

Cook Time: 2 1/2-3 hours
Prep Time: < 5 minutes
Serves: 4




Ingredients:

• oil spray
• 1 cup steel cut oats or Irish oats
• 4 cups of water
• 1/4 tsp of fine sea salt
• 1/2 tsp pure vanilla extract
• 1-2 cinnamon sticks (optional)

Spray the inside of the slow cooker with oil spray (helps with the clean up later). Add the rest of the ingredients, cover and heat on high for 2 1/2 - 3 hours.

The mixture may have a thin layer of liquid on top, that is perfect. Stir the oats and watch as the liquid gets absorbed. The oats should the slightly chewy and the consistency should be pretty thick.


Eating Immediately: Serve piping hot with toppings of your choice


Eating Later: Transfer the oats into small glass containers (for easy portion control) or into one large glass container. Allow the oats to cool. Once cooled, cover the containers and place in the fridge. Reheat in the microwave when ready to eat.

Nutritional Info per Serving:
Calories: 145 ; Fat: 2.5g ; Carbohydrate: 27g ; Fiber: 4g ; Sugar: 0g ; Protein: 6g

Guacamole

I've been looking forward to having guacamole for 3 days now! I've just been waiting for my avocados to ripen. Luckily I had them in a brown paper bag to make sure they ripened quick. I was turned on to guacamole when I used to live in San Diego. I had seen it before, but never really understood what the big fuss was about. That was until I tried freshly made guacamole. Not that pre-made gooey stuff you find in the deli section at the grocery store. Nice and chunky with a little spice. Since then, I make guacamole whenever the craving hits or I've got a couple extra avocados on hand. 

Super easy recipe, requires no cooking and can last 3 days in the fridge (if it lasts that long). Can be served with practically anything. Chips, cut up veggies, or as a topping on most dishes. I'm going to be eating mine with some flax crackers. Enjoy!

Guacamole

Cook Time: 0 mins
Prep Time: < 10 mins
Serves: Makes about 2 cups


Ingredients:

• 2 large ripe avocados 
• 1/3 cup minced red onion (about 1/2 an onion)
• 3 Tbsp minced fresh cilantro
• 1 jalapeno, minced (with or without seeds)
• 1 garlic clove, minced
• 1 tsp of cumin
• juice of 1 small lime
• salt and pepper to taste
• cayenne pepper to taste (optional)

Mash the avocado to desired consistency. Add the rest of the ingredients, combine well. Taste the mixture and add salt and pepper to taste. 


Serve immediately or place in the refrigerator, covered (to prevent browning). 


Nutritional Info per 2 Tbsp of Guacamole (if it makes 2 cups):
Calories: 80 ; Fat: 7g ; Carbohydrate: 6g ; Fiber: 3.5g ; Sugar: 1g : Protein: 1g

Roasted Lemon Rosemary Chicken

Roasted Chicken is a simple meal to make and very versatile. If you want to change the herbs or omit the lemon, you can. It will still turn out delicious. I chose to use lemon and rosemary because that is what sounded good. But you can use sage, thyme, herbs de Provence, or just plan salt and pepper. Also what is great is that after you've eaten your meal, the chicken bones can be used to make homemade chicken stock. Buying the whole chicken is usually less expensive than buying the chicken already cut up into sections and it can accommodate the dark and the white meal eaters in your family. 

I used Petaluma's Rocky Whole Chicken. It is free range, contains no antibiotics, fed a vegetarian diet and is humanely treated. If you are Clean Eating, remove the skin and focus on eating mostly white meat. 

Roasted Lemon Rosemary Chicken

Cook Time: 2 hours @ 350 degrees

Prep Time: 5 mins

Serves: 4

Ingredients:

• 4 lb Free Range Whole Chicken (remove innards and giblets, if it contains it)
• Juice from 1/2 an organic lemon
• 2 sprigs of fresh rosemary (minced)
• Salt and Pepper to taste
• 1/4 cup organic low sodium chicken stock

Preheat oven to 350. Place the chicken in a roasting pan or an oven proof dish. 

Squeeze the 1/2 lemon over the top of the chicken. Sprinkle the rosemary, salt and pepper onto the chicken and rub into skin well (make sure to do this all over the chicken). Pour about 1/4 cup of chicken stock into the bottom of the pan (it help keep the chicken from drying out). 

Then place the pan into the oven and let it cook for about 2 hours or until the internal temperature reads 165 degrees.  If you have a larger or smaller chicken adjust the time by 15-20 minutes per pound.

Once you remove it from the oven, let the chicken rest for about 5-10 mins before carving. 

Nutritional Info per Serving (including skin):

Calories: 330 ; Fat: 17g ; Carbohydrate: 1g ; Fiber: 0g ; Sugar: 0g ; Protein: 40g

Nutritional Info Per Serving (without skin):

Calories: 215 ; Fat: 4g ; Carbohydrate: 1g ; Fiber: 0g ; Sugar: 0g ; Protein: 36g

Colorful Raw Kale Salad

This is my go-to salad to bring to a picnic or as a side dish to any meal.  It keeps for days in the refrigerator and actually improves in flavor over time. It can be assembled in less than 10 minutes and even the clean up is easy. Since there is no cooking involved, anyone can make it. Kids can help by tearing the kale into small pieces, making the dressing and tossing the whole thing together. Also this salad can be  halved or doubled easily.

Refreshing, crunchy and tangy, it's perfect for a warm summer day.

Crazy Colorful Raw Kale Salad

Cook Time: 0

Prep Time: < 10 mins

Serves: 6-8, as a side dish

Ingredients:

• 1 bunch of  organic dinosaur kale (tear kale leaves into bite-size pieces, no stems)
• 1 large organic red bell pepper (cored, seeded and diced)  
• 1 small head of  organic cabbage (chopped, removed core)
• 1  large organic orange (peeled, segmented, cut into bite-size pieces)
• 1 cup of organic pineapple (diced)
• 1 small organic red onion (diced)
• 1/4 cup pepitas (optional) 

Dressing:

• 3 Tbsp of  Dijon mustard 
• Juice of 1 small organic orange (or about 1/3 cup juice) 
• 1/4 cup balsamic vinegar or apple cider vinegar
• Bragg's Liquid Amino or Salt and Pepper to taste

Combine kale, bell pepper, cabbage, orange,  pineapple, onion and pepitas in a large bowl.

In a side bowl make the dressing. Whisk together mustard, orange juice, vinegar, pepper and salt. Pour over the veggie mixture and toss to coat.  Let it marinate for about an hour before serving. It can be kept, refrigerated, for 3 days. Serves 6-8 people as a side dish. 

Nutritional Info per Serving (assuming you make 6 servings):
Calories: 150 ; Fat: 4g ; Carbohydrate: 28g ; Fiber: 6g ; Sugar: 10g ; Protein: 5g